Nick: As it’s your first triathlon, it’s key not to put too much expectation on your performance. Aim to complete each discipline successfully, from the 750m swim to the 20km bike and 5km, while navigating effortlessly through transition and crossing the finish line having given everything. The time you achieve will be what you aim to beat in your next race!
What’s a good triathlon time?
How fit do you have to be to do a triathlon?
Can anyone take part in triathlons? What if I’m not very fit?
If you decide to race regularly, it’s useful to become a member of British Triathlon as there are many benefits and opportunities for athletes. However, being a non-member doesn’t exclude you from racing. At Windsor, you can purchase a day membership for £6 on the day.
You can, but a tri-suit will make your racing experience much easier. It will create minimal stress, it’s quick drying and there’s no faffing around in transition putting on additional clothes when you’re out of breath. Once fully immersed in the race, you’ll be more interested in conserving energy than looks!
How to beat body confidence issues
Swimming in an indoor pool would’ve helped develop your swim strength and race-specific fitness. However, if possible, getting a practice swim in prior to the race at an open-water venue will be hugely beneficial. If not, try and familiarise yourself in the water before the race start.
How to start open-water swimming if you're nervous, and build up confidence
Check out our section on open-water swimming for more advice
You don’t usually need jabs for open-water swimming in the UK. The race organisers frequently check the water quality in the weeks leading up to the event to ensure swimming is safe. Having a can of coke will be fine, but have it post-race as it could be unsettling
You should only leave your bike in the transition area. If you rack the day before I recommend that you put a waterproof cover over your bike to ensure it stays race-ready. There may be a chance of rain overnight, and leaving other pieces of kit could run the risk of them getting wet.
I recommend that you have breakfast around 2hrs before your start time. A bowl of oats, a banana and a coffee will set you up well.
How to fuel the sprint triathlon
It can be difficult to leave shoes at the riverbank as it’s usually very busy. Ideally, have someone with you that can take your shoes or flip flops before you swim. Races usually have specific carpet laid out that you can walk on barefoot to the swim start.
The washing machine-like effect when the gun goes can be quite daunting for your first mass swim start. Start slightly back from the line to avoid congestion, but close enough so the other athlete don’t get away. When the gun goes, get on someone’s feet and settle into your stroke.
Open water swim: Crowd control tips
The swim leg: 11 common fears and how to overcome them
There are usually portable loos on the course that you’re encouraged to use. Finding a secluded spot among enthusiastic spectators can be difficult. If nature does call when you’re in your wetsuit, then conveniently relieving yourself in the water can accelerate your acclimatisation to the chilly open water!
You want to conserve as much energy as possible so you only really want to use your legs for balance. However, I’d recommend using your legs at the start to accelerate away from other athletes. And in the last 100m of the swim to wake your legs up in readiness for the run into T1.
How much should you kick in front crawl?
There’s no problem doing the bike leg in trainers. But you won’t be able to generate an overall efficient pedal stroke as you would in bike shoes. Your trainers can slip on the pedals as they’re not fully locked in, which can be disruptive.
Can I do an Ironman in trainers and flat pedals?
This will happen quicker than you think. As you exit the water and run into transition, you’ll immediately start drying off. The adrenaline will also be pumping, your heart will be racing and the mind solely focused on the next discipline – you won’t be aware of anything else!
Your helmet must be on before you start running with your bike out of transition. Make sure the helmet is securely fastened before leaving as otherwise you’ll be penalised. There’ll be a mount line that you must cross before you’re allowed on to your bike.
How to overcome 8 common bike and run leg fears
For a sprint triathlon, you don’t need much nutrition. A drink bottle (around 750ml) with energy powder and two (one as a back-up) gels attached to your bike will be sufficient. Take one gel halfway through the bike and regular small sips from the energy drink.
In non-drafting races, athletes must stay at least three bike lengths behind an athlete, unless they’re moving to the side to pass. To avoid the possibility of drafting, keep out of the other riders’ slipstream and consciously make an effort to pass other athletes.
To account for this scenario, take a CO2 canister or a tyre sealant on the bike. These can be taped to the frame and provide a quick fix if you get a puncture. But practise using these before the race as they’re trickier to use than they look!
How to repair a puncture quickly during a race
A specific sensor that attaches to the bike is used to track cadence. There are many cadence sensors on the market that differ in their reliability, so look for one that comes with a bike computer for more detailed feedback and connectivity. Brands like Garmin and Wahoo cater for this.
Race belts are an essential piece of kit for triathlon. You clip your race number to them, which is easier than pinning it to your tri-suit. Also, some belts have specific pockets or loops that allow you to carry extra nutrition, such as energy gels, in them.
As you’ll be running 5km, you won’t need too much nutrition. Carrying additional water and gels may be beneficial, but could prove frustrating to use. There is often plenty of fuel and water stops, so it may be easier to use these.
After the race, you might not want to eat immediately. But a recovery shake within 30mins of finishing will be helpful. Once your appetite has returned, a balanced meal and a dessert will suffice!
Triathlon recovery: what to eat post-race
You may want to look at testing yourself over a hilly course or a similar race with a sea swim. If you found sprint-distance racing manageable, then Olympic distance (1.5km swim/40km bike/10km run) will be a great challenge.
Free Olympic-distance triathlon training plans
What are the different triathlon distances?
As this is your first tri, there’s no such thing as the ‘race going badly’. See it as a valuable learning experience that you can use to improve your next race. Entering a mixture of super and sprint distance triathlons will allow you to put to practice what you’ve learnt.
What if I finish last in a triathlon?
What should my recovery week look like exercise-wise?
Recovery weeks are specific to the athlete as racing affects our bodies differently. But it’s key that you don’t just rest. Take a couple of very easy days and then get your body moving. Aim to increase the training volume during the week.
20 ways to boost recovery after a triathlon
The ultimate guide to your first triathlon…38 tips
Jonny Brownlee’s top 6 tips for beginners
24 frequently asked questions for beginner triathletes
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